Warm-up
30 second downward dog
20 second runners lunge, each leg
20 second cossack stretch- each leg
then
400 meter jog
20 second runners lunge, each leg
20 second cossack stretch- each leg
then
400 meter jog
Metcon
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
20 push ups
30 sit ups
40 squats
500 m row
40 squats
30 sit ups
20 push ups
10 pull ups
20 push ups
30 sit ups
40 squats
500 m row
Rest 2 min when you finish, then
15 AMRAP
50 jump ropes
40 lunges
30 box dips
20 bicep curls
10 box jumps
Intent:
This is max reps at each new movement. You won’t be able to truly “max” out but just think of that’s steady breathing pace and accumulate what you can. The biggest goal will be to set solid numbers on round 1 and then match or beat those for round 2. Everything should be straight through but lunges and swings. Think quick breaks when needed but try to hold on.
This is max reps at each new movement. You won’t be able to truly “max” out but just think of that’s steady breathing pace and accumulate what you can. The biggest goal will be to set solid numbers on round 1 and then match or beat those for round 2. Everything should be straight through but lunges and swings. Think quick breaks when needed but try to hold on.